Persimmon: How Many Calories and How Much Sugar It Has, and Why It Makes Your Mouth Pucker
Persimmons, which appear in shops in autumn and winter, contain provitamin A, vitamin C, potassium and fibre, and are not especially high in calories. The puckering feel comes from tannins, which change as the fruit ripens.
Bright orange persimmons appear on shop shelves in autumn and winter. The nutrition publication “ABC” explains that myths still surround the fruit, such as claims that it is very high in calories or fatty. In fact, persimmon can be a valuable part of a balanced diet.
What it contains
One of its key components is provitamin A, notably beta-carotene and beta-cryptoxanthin. These give the fruit its orange colour, and the body can convert them into vitamin A, which is needed for vision, skin health and the immune system. Persimmon also contains vitamin C, potassium, magnesium and a small amount of iron, as well as tannins and polyphenols, plant compounds with antioxidant properties.
Why persimmon makes your mouth pucker
The dry, puckering sensation in the mouth is caused by tannins. They interact with proteins in saliva. As the fruit ripens, the tannins change and become less soluble, so the effect fades. A similar result can be achieved by treating the fruit with carbon dioxide after harvest; such fruit stays firm. Fully naturally ripened persimmon becomes very soft and is often eaten with a spoon. Nutritional value is similar in both cases; mainly the texture and taste differ.
Calories and sugar
100 grams of persimmon contain about 70 kilocalories, 16 grams of carbohydrates, 3.6 grams of fibre and about 0.3 grams of fat. Almost 80 percent of the fruit is water. Its sweetness comes from natural sugars, mainly fructose and glucose, yet its calorie content is not particularly high compared with other sweet fruits.
Diabetes and heart health
People with diabetes do not necessarily have to remove persimmon from their diet. Its glycaemic index is about 50–55, considered medium. Soluble fibre, including pectins, may slow sugar absorption, but portion size and individual glucose readings should be taken into account.
Persimmon also contains folates, which may be important for cardiovascular health. Potassium helps regulate blood pressure, while fibre may help maintain healthy cholesterol levels. Fibre also supports digestion, prolongs the feeling of fullness and slows carbohydrate absorption.
Persimmon can be eaten fresh, added to porridge or yogurt, or used in desserts.
